Puttin' Money In The Bank (L.A.D.)

Off. 2 weeks to the St Louis Marathon.

Not sure exactly how many miles this run was. Based on time and feel, plus a measurement on my last 2 miles, I'm going to guess that it was 10-10.5. I did about 2 miles easy and had my last 2 miles before the cool down at 12:44 (6:22s). This pace did not feel strained at all, but felt comfortably quick. I'm guessing I probably was sub 7 for about 2 miles prior to that. Had about a 15-20 minute warm up and then got into M-pace until the last 2 miles. Total running time was 1:13:34 (7:21s for 10 and 7:00s for 10.5 -- I'd guess this run was closer to 10.5. 

 Google maps says it is 10.6 and if I take out the cool down of 1.2 miles and measure the running time for the rest of the run I come out with 9.4 miles in 1:04:32 or 6:51s. This run was a real confidence booster. It felt comfortable with terrain similar to what I can expect in the marathon which is 12 days away. I'm beginning to believe that with the 'race day magic' as I think Jon called it I just might be able to hold to a sub 7 pace. Of course, the goal is BQ, so that becomes the first priority.

(Nike Vomero2 - 261.6)

Slow night at work tonight so I hopped on the track for some speed work. I wasn't really sure exactly what I was going to do. I had planned on doing a couple mile warm up followed by a short tempo run with the last mile really hammered out. I jumped on and as I crossed the first mile of my warm up I saw I was in at 7:15 and decided I do some 2 mile repeats and considered myself 1/2 way through the 1st. Usually my body takes longer to warm up to pace, but things felt good. Did a 1/2 mile jogging rest interval between each repeat and a 1 mile cool down. The goal was negative split repeats. I did pull out of the last one with 1/2 a mile to go because the pace felt fast and I'm fighting a cold that's trying to get a foothold. As of yet its just a tickle in my throat, but at the 1.5 mile mark of the last repeat I thought it would be a good idea given the pace not to put too much stress on my lungs. I am, after all, supposed to be in my 2 week marathon taper. The following were the splits for my 2 mile repeats.

1st one -- 14:00 [7:15, 6:45(Ave Pace 7:00)]

2nd one -- 12:27 [6:17, 6:10 (Ave Pace 6:13)]

3rd one (2400m) -- 8:51 [5:53, 2:58 (Ave Pace 5:55)]

(Acics Gel Speedstar 2 -- 46.35)

Pretty significant storms today so I did a treadmill run after dinner. Total run was 8.5 miles. Did a 50 minute progressive run starting out at 7:41 pace and bumping my pace up every 5 minutes so that the final run time was at 6:18 pace. Total distance for the 50 minutes was 7.05 miles followed up with 1.3 miles @ 7:45 pace and a 3 walk.

(Nike Vomero 2 - 270.1)

60 minutes running the stairs inside the ice rink stadium at work tonight. Based on time and feel I'm giving this run an 8 mile road equivalent (7:30s).

(Nike Vomero2 - 278.1)

6 miles in about 41 minutes tonight (6:50ish). Crisp and windy. Winding down to race day with only 8 days to go.

Nike Vomero2 - 284.1)

Ran my first 4 miles in 26:55 today (6:44s). The plan from there was to do a nice easy 6 at 7:30 pace. 2 miles in my achilles tendon had sudden sharp needle like sensations. I had to pull out of my run and have the wife come pick me up. Hope this will go away by next weekend, but I don't have a good feeling about this one.

(Nike Vomero2 - 290.1)